05.01.2020

Warm Up (6:00)
45 seconds jog in place/jumping jacks/ line hops
45 seconds plank hold from the elbow position
45 seconds jog in place/jumping jacks/line hops
45 seconds ground to sky reaches
45 seconds jog in place/jumping jacks/line hops
45 seconds wall sit hold
45 seconds jog in place/jumping jacks/line hops
45 seconds hip bridges



Try to complete the whole thing without a break .
:30s Palms Forward Pump
:30s Palms Backward Pump
:30s Internal/External Rotation
:30s Swimmers
1:00 Arms Extended Hold .
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https://www.instagram.com/p/B-_J7UnJlZY/


Home Weightlifting
press behind the neck 2 x 10 reps
press in split 2 x 10 reps
push jerk behind the neck in split 3 x 5 reps
tall split jerk 3 x 5 reps



WOD
20:00 EMOM
strength work
min 1- 3-5 TGU right side
min 2- elbow to tall plank x 8/side
min 3- 3-5 TGU left side
min 4- push ups x 10